The bench press is the “holy grail” of all weight training exercises. While you hear weight lifters or gym rats discussing their workout routine with each other, one in every of the primary belongings you at all times hear is them talking about how much they’ll bench press. How much you may bench press is something that we “gym rats” take great pride in. While it is necessary to push yourself with a purpose to maximize your abilities – it’s more essential to take the correct precautions so you do not find yourself on the mistaken side of a horrific injury.
The bench press injury that USC star running back Stefan Johnson suffered in 2009 was an actual eye opener within the fitness community, and made us realize how essential proper safety is. Johnson was injured during a routine workout during which he was bench pressing 275 lbs. The bar fell on his throat and caused some very life threatening injuries. Johnson needed to have emergency surgery to repair a crushed vocal cord, Adam’s apple and torn muscles. Doctors credited his incredible survival with strong muscles in his upper body and neck which helped to maintain open respiration passages.
I imagine I even have your attention now! This story shouldn’t be meant to scare you – it’s meant to point out that it’s essential to take the correct precautions because if this could occur to a star college running back at one in every of the nation’s most touted programs, it could occur to anyone.
1. NEVER lift with out a spotter.
Even should you are lifting relatively light weight, it is necessary to get within the habit of getting a spotter present with you bench press. The spotter should place each hands firmly on the bar whenever you life the burden off, and never release until it’s 100% clear that you’ve gotten control of the bench press bar. Even should you are lifting light weight in your strength level, it is simple to have a hand slip or perhaps a shoulder/elbow give out. The bench press is a really physically daunting exercise, and a number of things can get injured throughout the movement. The bench press puts a number of stress on upper body joints so having a spotter around in any respect times is completely essential!
One other good rule of thumb is to know your spotter, and take a look at to lift with the identical person each time. In case you ask a stranger to identify you, you take a probability because you do not know their experience level and so they don’t know the way much weight you are accustomed to lifting.
If for one reason or one other you’re bench pressing by yourself, ensure to achieve this on a “power rack.” Most gyms have power racks and so they contain safety pins that catch the bar if it happens to drop. Be certain to set the security pin on the ability rack so it doesn’t interfere together with your repetitions on the way in which down.
2. KNOW YOUR LIMITATIONS!
I can not stress this enough. All of us feel like Superman from time to time within the gym and think we will push it farther than we ever have. Nearly all of all injuries have happened when persons are attempting to life more weight than they ever have before. If essentially the most weight you’ve gotten ever attempted to bench press in 250 lbs., do not be the idiot who attempts to lift 285 lbs. and finally ends up with a torn pectoral muscle or has the bar violently dropped in your chest. Attempting to lift even 25 lbs. more on the bench press than you’ve gotten ever done could be very physically demanding, and most of the people underestimate this. If you need to attempt a one rep bench press max, don’t go greater than 5 lbs. over your current maximum lift at a time. In case you complete the lift going up 5 lbs., you then can attempt to lift 5 lbs. more – but NEVER with out a spotter.
In case you try a profession high bench press, ensure to let your spotter know. A very good spotter should keep his hands on the bar and guide you all the way down to ensure that you simply are capable of stabilize the burden. On the way in which up, the spotter should keep his hands on the bar without helping – unless you wish the assistance. This may prevent a number of injuries, and if the bar comes crashing down in your chest because its too heavy, the spotter will already be in perfect position and might help prevent a nasty injury.
3. All the time wear workout gloves.
Among the bars turn into very slick once they are worn, and in case your hands begin to sweat they’ll turn into very slippery. A very good pair of workout gloves gives you an iron grip on the bar, plus a pleasant psychological boost to to lift more weight as well. If you end up attempting to lift heavy weight on the bench press, a superb pair of workout gloves is essential. Wearing gloves is an amazing preventative measure to take, and may eliminate any type of hand slippage on the bar.
4. Be certain you have stretched.
Take the time to get your entire upper body loose before jumping on the bench. You must stretch out your shoulders, back, chest and legs, as all of those muscle groups are involved within the movement. Many injuries may be avoided by understanding and practicing this often ignored step.
Before your next session, remember to review all 4 of those rules to assist prevent any accidents or injuries. The bench press is supposed to be a fun fitness challenge, just ensure to do it safely!
